fbpx

Mediterranean style roasted vegetables Fast2eat

Mediterranean style roasted vegetables Fast2eat
Jump to Recipe

Ready to Get Cooking?

Welcome to Fast2eat! If you’re looking for easy-to-prepare, nutritious, delicious, and Fast-2-eat recipes, then you’re in the right place.

Mediterranean-style oven-roasted vegetables are so simple, hearty and delicious. A wonderful side dish that’s packed with flavour.

Don’t have these exact veggies on hand? This really isn’t much of a recipe. It’s more just a tutorial on how to roast vegetables – a method to get you started. It’s endlessly customizable – adapt it to use whatever veggies you like.

We believe roasting vegetables is a basic cooking skill that everyone should know. This is hands down the easiest, simplest, and best way to cook vegetables – perfectly tender and packed with so much flavour! When you roast them, it adds depth and delicious flavour, and they finish with the perfect texture.

Mediterranean Roast Vegetables are an easy and healthy way to get a ton of vegetables into your family. And it’s a sneaky and proven way to convert veggie skeptics into veggie lovers. Vegetables are usually very tricky for families with younger children. Kids may not like them, and even adults don’t always get excited about veggies. Once the vegetables are roasted with all these spices in the oven, it’s so much easier to get them to eat them. And everyone is going to ask for seconds!

I love this recipe because it’s a great way to load an abundance of fresh vegetables into one meal. This healthy recipe for roasting vegetables can be easily adapted to fit any veggies you’ve got on hand! If the vegetables listed here are not your favourites, you can easily swap vegetables for whatever you like and have on hand, and it goes well with everything. A basic clean-out-the-fridge type meal. Definitely a keeper.

Oven-roasted with Mediterranean herbs for seasoning, these vegetables can be used as a healthy side dish to pair with grilled meats, seafood, chicken, pasta, quinoa, rice, and more!

It can be made a day ahead – just reheated before serving.

What is the Mediterranean diet?

The Mediterranean Diet has gotten a lot of attention for being an incredibly healthy way to eat, and with good reason!

Researchers noted that people who lived in Mediterranean countries like Italy, Spain, and Greece were in excellent health, especially cardiovascular (heart) health. This has been attributed to a diet comprised primarily of whole foods, with lots of fresh fruits and vegetables, nuts, seeds, legumes, fish, and extra virgin olive oil.

The olive oil is important because of its oleic acid content, which has been attributed to reducing inflammation and being heart healthy. Olive oil is also loaded with antioxidants.

So, eating as they do in the Mediterranean, including lots of produce (like these Mediterranean style roasted vegetables), healthy fats, and proteins in your diet, is definitely one way to approach healthy eating. And best of all, it’s delicious!


Did You Make This Recipe?

I love seeing your take on my recipe!

Comment below with your experience, snap a pic, use #fast2eat and tag us on

Instagram, Facebook, Pinterest and Youtube.

Thank you so much for reading, commenting, following and sharing.

Mediterranean style roasted vegetables Fast2eat
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
The rainbow of vegetables is a big part of Mediterranean cuisine, and one of the best ways to add them to your diet is to roast them. Once you try roasted vegetables, you’ll be hooked for life. It makes healthy eating much more enjoyable! Easy, practical, delicious, perfectly tender and packed with flavour. Plus, it’s adaptable. You can make it with whatever vegetables you have in the fridge!
Servings: 6 servings
Author: Susana Macedo

Ingredients

Vegetables (see notes for variations)

  • 2 Carrot - peeled and sliced into 0.5-1cm/0.25-inch thick slices
  • 300 g Green beans - leave it whole
  • 500 g Sweet potatoes - peeled and cubed or sliced into 0.5-1cm1/0.25-inch rounds - or red or yellow baby potatoes cut in half or cubed Yukon Gold potatoes
  • 300 g Tomatoes - cherry or grape tomatoes or 3-4 diced Roma tomatoes
  • 2 Zucchinis - end trimmed, sliced through the length, then cut into 1-1.5cm/0.5-inch pieces
  • 1 onion - red or yellow, peeled and sliced or cut into 2.5cm/1-inch wedges

Seasonings (see notes for variations)

  • 2 Tbsp Olive oil
  • 6 cloves Garlic - minced
  • Paprika
  • Garlic powder - optional to taste
  • Onion flakes - optional to taste
  • Oregano
  • Thyme - optional to taste
  • Rosemary - optional to taste
  • Italian seasoning - optional to taste
  • Salt - to taste
  • Black pepper - freshly ground - optional to taste
  • Coriander seeds - Crushed - optional to taste
  • Red pepper flakes - Crushed - optional to taste

For garnish (optional)

  • 1 Lemon - wedges for squeezing or balsamic vinegar or apple cider vinegar
  • Parmesan cheese - freshly grated
  • Basil - fresh - sliced into thin ribbons
  • Parsley - chopped fresh
  • Green onions - or chives chopped fresh

Instructions

Prepare the vegetables

  • Choose any vegetables you like from the list in the notes.
  • Chop the vegetables and place them in 2 large bowls, grouping vegetables with similar cooking times together. See the notes below for the approximate roasting times for each vegetable.
  • Toss with olive oil, garlic on them.
  • Add your favourite seasonings to the bowls and stir well until all veggies are coated with spices.

Roast in the oven (or air fryer)

  • Preheat the oven to 220°C/425 °F.
  • Prepare 1-2 large baking sheets (depending on how many vegetables you’re roasting – see notes).
  • Line a baking pan with parchment paper (or silicone mat) or lightly oil a baking sheet or coat with non-stick spray.
  • Take the potatoes (and or other root vegetables you may use) only and spread them on a lightly oiled baking pan. Toss with olive oil, add your favourite seasonings, toss to combine, and roast in the preheated oven (or air fryer) for 10-15* minutes.
  • Remove from the heat and add the remaining vegetables evenly in one single layer on the baking pan. Toss mixture, spread even again.
  • Return to the oven to roast for another 10-15* minutes longer or until veggies are fork-tender and potatoes are cooked through and browned.

For garnish (optional)

  • Drizzle with lemon (or a good quality balsamic vinegar) just before serving for a final boost.
  • Garnish with parmesan cheese, parsley, green onions, or chives.
  • Serve warm, at room temperature, or even cold, with your favourite main dish.

Video

Notes

How to Roast Vegetables

This method to cook vegetables couldn't be easier! But if you're looking for exceptional results, there are a few key tips to keep in mind for cooking perfectly roasted vegetables every time!
You can roast just about any vegetable. Just keep in mind different vegetables take various amounts of time.
The process for roasting any vegetable is essentially the same – wash, chop, drizzle with oil, season, toss and roast. Toss once or twice through baking.
That’s pretty much it. Healthy and delicious, and only a few simple ingredients to the best vegetable side dish.

What are the best vegetables to roast, and for how long?

When making this dish, you can pick almost any kind of vegetable you like or have on hand and roast it in the oven using approximate cook times.
Different vegetables cook at different rates. As a result, when you make mixed roasted vegetables, you can’t just toss them all together on the baking sheet. Therefore it’s essential that you know the cooking times for the individual vegetables you’re roasting.
Root vegetables
A lower moisture content helps them develop a perfectly browned, caramelized exterior.
They generally tend to take longer.
  • 25 minutes - carrots (cut into 2.5cm/1-inch chunks or baby carrots), parsnips, radish, and turnip.
  • 30 minutesSweet potatoes, potatoes (small baby potatoes - red and or yellow - if you are not using small baby potatoes, be sure to cut into 2.5cm/1-inch chunks), butternut squash, acorn squash, and beets (sliced into 0.5-1cm/0.25-inch rounds).
  • 35 minutesWhole onions (red or yellow).
  • 40 minutesCorn (cobs left whole with husks). Whole garlic bulb (Peeling the garlic is optional – it can be roasted peeled OR with the skin on).
  • 45 minuteswhole potatoes (russet, red, yellow, Yukon).
Tender vegetables
Those with lots of flavours (such as onion, garlic, and cherry tomatoes) become even more concentrated through the cooking process.
They don’t require as much time to cook, so we recommend grouping them together on a separate pan so they finish baking simultaneously.
  • 15 minutesKale, Tomatoes (grape or cherry or diced Roma or on the vine tomatoes). You can also roast and mushrooms (such as sliced baby portobello mushrooms) as they turn out to become crispy on the edges - which makes them very tasty!
  • 20 minutesasparagus (leave whole), zucchini (end trimmed, sliced through the length then cut into 1-1.5cm/0.5-inch pieces), yellow squash (end trimmed, sliced through the length then cut into 1-1.5cm/0.5-inch pieces), eggplant (end trimmed, sliced and quartered or halved), mini peppers or chopped bell pepper, (red and yellow - cored, chopped into 2.5cm/1-inch pieces or into strips), green beans (leave whole),
  • 25 minutes – Cruciferous vegetables such as broccoli (cut into small florets), Brussel sprouts (halved), cauliflower (cut into large bite-sizes pieces), and Cabbage (cut into 2.5cm/1-inch thick slices). As well as garlic cloves and onion wedges (red, yellow or white, peeled and cut into 2.5cm/1-inch wedges)

Wondering what vegetables to choose?

You can definitely mix and match depending on your own tastes.
However, they say, things that grow together go together, so I recommend choosing those in season during the same time (ish) and/or typically coming from the same place.

What vegetables can be roasted together?

Roast in stages if you need to. Potatoes need more time than zucchini and tomatoes.
Group veggies by cooking time– root vegetables generally take longer than cruciferous ones. For example, because potatoes take a bit more time, they go in first for at least 10 minutes before adding the rest of the vegetables.
Option 1 – Use 2 baking sheets if you need to.
Group roast vegetables with the same cook time together on separate pans so that they finish baking at the same time.
Vegetables with the same texture can be roasted together. Cut them into pieces about the same size.
This means that root vegetables such as beets, carrots and potatoes can be roasted together, and tender ones like tomatoes, zucchini and mushrooms can be roasted together, but these two categories of veggies should (ideally) not be combined on the same baking sheet.
Option 2 - give more firm root vegetables a head start, then add others later on.
To have a combination and use only one baking sheet. The secret is adding root vegetables in the oven for a good 10 minutes before adding the rest of the tender vegetables.
Another suggestion is to use baby potatoes that cook quicker or small diced sweet potatoes and slice the onion into larger pieces so that they won't brown quickly.
Things such as green beans and asparagus just leave whole.
Not sure about the timing?
*Baking time may need to be adjusted depending on the thickness of the vegetables. Anywhere from 15-25 minutes for cruciferous vegetables, onions, and garlic. And anywhere from 25-45 minutes for root vegetables.
Use visual indicators. If you’re uncertain about whether a vegetable is ready, judge based on its appearance. It should be crisp and browned around the edges, and you should be able to pierce it with a fork easily.

Chopping size

I want to be able to pop a roasted vegetable right into my mouth, but I don’t want them to be so small that they turn into mush when roasted, so we’re looking for a large-ish bite-sized piece.
Too thin, and they’ll burn to a crisp. Too thick, and they’ll just get steamy. Most of them you can cut into 0.5-2.5cm/0.25-1-inch pieces.
Don't chop the vegetables, and especially the onions, too finely or small. Tender vegetables like onions cook quicker; therefore, always cut them into bigger chunks so they don't brown quickly.
But what’s more important is to slice veggies evenly to ensure even cooking in about the same amount of time. The more uniform your slices, the more evenly your oven-roasted veggies will cook.

Can you roast frozen vegetables?

Yes, you sure can! Frozen, straight from the bag to your pan. It doesn’t get any easier than this.
Not only could you roast frozen veggies, but that they are absolutely delicious.
Using frozen veggies is the ultimate in convenient and healthy “fast food.” Someone else already did the washing and chopping. All you need to do is grab a baking sheet, pick some seasoning, and get ready to save a boatload of.
The convenience of frozen veggies cannot be understated! The ability to open up a bag of already washed and prepped veg can be a total game-changer when it comes to putting healthy food on your table.
Frozen veggies have gotten a bad rap for being inferior to their fresh counterparts, but that just isn’t true anymore. Thanks to blanching and flash freezing, frozen vegetables can actually be just as healthy as fresh in many cases.
When vegetables are frozen at the peak of freshness, it locks those nutrients down. Whereas “fresh” veggies may have travelled thousands of miles before ever reaching your market.
And when it comes to cost, you cannot deny the incredible savings you get from using frozen vegetables. Most organic frozen veggies are incredibly affordable and are usually more economical than their fresh conventional counterparts.
Additionally, buying frozen veggies allows you to enjoy out-of-season produce at a fraction of the price.
And, in many cases, frozen veggies actually roast faster than fresh.

Remember to stir and rotate halfway

The edges of the baking sheet cook hotter than the centre, plus if you don’t stir, they may brown too much on the bottom.
Rotate the pans halfway through the baking time and stir so that the vegetables brown evenly in the oven. This ensures an even roasting on all sides of all the veggies.

Should you salt your vegetables before roasting?

Yes! I've found that salting veggies before roasting them ensures a good flavour, but it also affects the texture. If you try roasting veggies unsalted, they'll come out too dehydrated and unpleasant. Salt draws a bit of moisture out of your veggies while they cook in the oven; this helps them nicely caramelize but without drying out.

The seasoning combination

Season appropriately. I used paprika, oregano, garlic, salt, and black pepper for this recipe, but feel free to adjust the amounts (and types of seasonings) to your preference. You can also include thyme, rosemary, Italian seasoning, sumac, or za’atar. These spices work very well together and bring so much flavour to veggies.
I love adding fresh garlic. As the garlic roasts, it will mellow and add sweetness.
I load my veggies up with fresh herbs. A few of my favourites are fresh parsley, chives, mint, or basil. Fresh herbs are also delicious and always take a dish to the next level.
Really, they’re great with just salt, but you can use any combination for more flavour. You may try with curry powder, dried herbs, cheese, vinegar, citrus, sesame oil, honey, taco seasoning, bacon, mustard, pesto, etc. Keep in mind things like honey and cheese you’ll want to add closer to the end so it doesn’t burn.
One important thing is to make sure the vegetables are evenly seasoned. To do that, place the already cut vegetables in a large bowl, add salt and pepper and other spices of your choice. Give everything a good toss with the help of a little extra virgin olive oil.
Use enough of the oil to coat the vegetables well and give them a glossy look, but don't use too much that you end up with excess oil in the bottom of your bowl. I would say somewhere around 2 tablespoons. Toss to make sure everything is well combined and the vegetables are well-coated with the seasoning. When ready, transfer the vegetables to your baking pan or baking sheet.

Which oil is good for roasting vegetables?

For me, when it comes to roasting veggies or anything at all, I am all for using quality, good-tasting extra virgin olive oil, which imparts great flavour while properly cooking your veggies.
Typically, I use 2 tablespoons of olive oil per pan of veg.
But if you are looking for an alternative, you can use other oil such as sesame seeds, avocado or coconut or good grapeseed oil.

Lemon juice or balsamic vinegar?

The lemon juice in this recipe is optional, but I think it adds a nice sweetness. It also works nicely if you use sumac or za’atar.
I start with about 1 tablespoon of lemon juice, but you can do more or less depending on your preference.
Add slices of lemon to the vegetables when roasting for added colour and a fun presentation.
You can Lemon substitute juice for balsamic vinegar or apple cider vinegar.

What temperature works best?

High temperatures between 200-220ºC/400-425ºF work best when it comes to roasting vegetables.
The hot oven brings out the natural sugars in vegetables, and that results in a sweet and amazing depth of flavour.
Lots of heat will help the vegetables get crispy, perfectly browned exterior and a fork-tender interior while keeping their shape and flavour.
But it will vary based on the types of veggies and oil used. If your veggies are not browning enough, try increasing the temperature. If they are browning before they are fully cooked, try reducing it.
Always preheat the oven first.
The air fryer also works well.

The vegetables should be in one single layer

For the vegetables to brown in the oven, they need space.
Avoid overcrowding the pan(s) – For the best texture and flavour, arrange the veggies even on enough baking sheets to allow them to sit well-spread in a single layer. Make sure the vegetables don't overlap. If you need to, use two pans.
This helps them cook evenly and end up with some crispy edges and fully cooked.
Crowding can cause them to cook unevenly and steam them rather than roasting (meaning less caramelization).

Prepare ahead of time

The best way to prepare roasted vegetables ahead of time is to place the vegetables in a large bowl with the marinade and mix them until they're fully coated.
Then refrigerate them until you're ready to roast.
Turn the oven on and take the marinated vegetables out of the fridge. Once the oven is hot enough, roast the vegetables and serve them warm.

Make ahead of time and Leftover

The roasted vegetables will last for 4-5 days in the fridge, and you can reheat them or serve them cold or at room temperature.
Store completely cooled vegetables in an airtight container.
Or use leftover roasted vegetables to make a simple soup.

How to reheat roasted vegetables

Roasted vegetables are best served fresh but are also delicious served cold the next day or reheated by a dry heat method (baking, broiling, grilling, sautéing, or roasting).
To maintain the best texture when reheating, we recommend reheating roasted vegetables in a cast-iron skillet over medium heat or in a 190°C/375°F oven until hot.
Reheating them in the microwave is NOT ideal as they tend to become soggy.

Can I freeze roasted vegetables?

Even though you can technically freeze roasted vegetables for up to 1 month, I don’t recommend it. I suggest you make them fresh every time. It doesn't take long to roast a bunch of veggies, and you can even roast a big batch for the week and refrigerate them for a few days.
The texture would just get too weird. But you could make your roasted vegetables into soup and freeze that! It’s usually best to add these frozen roasted vegetables to things like smoothies, stews, and vegetable broth, where their texture will be masked.

Serving size and quantities

When roasting vegetables, I usually don’t even bother with measuring. I layer every veggie I can find on top of a sheet pan.
You can double and triple this recipe to make oven-roasted vegetables for a crowd. Make sure you also double and triple the amount of spices and olive oil.

Nutrition information

Nutrition information is a rough estimate for the suggested recipe and seasoning. Make adjustments to nutrition information as needed when altering the ingredients.

What to Serve with Roasted Vegetables?

Roasted vegetables can be enjoyed alongside the main dish.
It is a side to some of my favourite meat, chicken, pork, and fish dishes. But they also make a great vegetarian main on top of rice or even quinoa. And for vegans, simply omit the Parmesan cheese. This is just one of those side dishes that go with anything.

Disclosure: “As an Amazon Associate, I earn from qualifying purchases. Purchases made by using these links don’t cost any extra and provides Fast2eat with a few pennies to keep the lights on.”

Check out Amazon deals and special discounts for Fast2eat readers.

Amazon.caCheck out deals in Canada
Amazon.comCheck out deals in US
Course : Side Dish
Cuisine : American, Brazilian, Canadian, Italian, Mediterranean
Keyword : air fryer, baked vegetables, best vegetables to roast, Can I freeze roasted vegetables?, Can you roast frozen vegetables?, Easy, Easy Recipes, easy side dish, easy vegetable side dish, easy-to-prepare, garlic roasted vegetables, Gluten-free, healthy roasted vegetables, hot casserole of veggies, hot Vegetables, how long to roast vegetables, How to reheat roasted vegetables, how to roast vegetables, Italian roasted vegetables, Keto, keto friendly recipes, Low calories, Low carb, low carb side dish, Mediterranean diet, Mediterranean Dish, Mediterranean roast vegetables, oven roasted vegetables, Paleo, Paleo-friendly, Roast vegetables, roasted Mediterranean vegetables, roasted Mediterranean vegetables recipe, roasted root vegetables, roasted vegetables, roasted vegetables seasoning, sheet pan roasted Mediterranean vegetables, Should you salt your vegetables before roasting?, vegan, Vegetable, vegetables, Vegetarian, What are the best vegetables to roast, and for how long?, what to do with roasted vegetables, what to serve with roasted vegetables, What vegetables can be roasted together?, what vegetables to choose?, Which oil is good for roasting vegetables?

Nutrition

Calories: 174kcal | Carbohydrates: 31g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 72mg | Potassium: 804mg | Fiber: 7g | Sugar: 10g | Vitamin A: 16116IU | Vitamin C: 40mg | Calcium: 80mg | Iron: 2mg
Remember to follow usSnap a pic, use #Fast2eat and tag @Fast2eatca on Instagram.
Share on Facebook Share on Twitter

go to top

Check out what I’ve been busy cooking!

Latest Recipes

************ADD recipe-roundup-items**********


Want More? Check Out My Cookbooks!

Did you know you could make more than bread in the bread machine? My cookbooks will walk you through how you can make pizza dough, pasta, cake, and of course, bread in a bread machine. With over 130 recipes, there is something for everyone!

Don’t have a bread machine? No problem! The book contains a guide to convert all bread machine recipes to manual recipes. The guide also allows you to convert manual recipes you may already have to bread machine recipes.

Check out “Bread Machine Foolproof Recipes” and “Bread Machine Tips and Tricks” on Amazon!

Disclosure: “As an Amazon Associate, I earn from qualifying purchases.”


go to top

Hungry for more? Follow us on Social Media!

We post new recipes every Friday! Stay up to date by following us on

Instagram, Facebook, Pinterest and Youtube


All Your Favourite Recipes in One Place!

Become a member of Fast2eat and get these benefits:

  • Save, upload, and track all of your favourite recipes.
  • Plan your meal for the week with the Fast2eat Meal Calendar.
  • Create a full course menu for special events.
  • Personalize and create as many recipe collections as you want.
  • Generate shopping lists.

Join us for free by following us on Instagram, Facebook, Pinterest and Youtube!

go to top


Got a question or feedback? Please comment below! That way, other readers will be able to see the answers to your question and will benefit from your feedback.

Get in Touch!

I look forward to hearing from you in the comments.

go to top

 
Comments

No comments yet.

 
Comments
 
error

Since you are here, can I ask a favour? It would be really nice if you could please share this recipe (or article) on your social media. It's just a couple of clicks for you… but it means the world to me. Please follow Fast2eat on Instagram, Facebook and Pinterest. Thank you so much!!!